Look for sesame seeds in the American diet and you’re most likely to find them as an edible decoration sprinkled on a hamburger bun. But the tiny ivory-colored seed may actually be one of the oldest condiments and one of the most nutritious seeds known to man.

A native of Asia, the nutty, slightly sweet seeds were first brought to the United States by African slaves who called them “benne.” Once grown in the South Carolina and Georgia Low Country, the seed eventually became a popular ingredient in Southern cooking.

Sesame seeds are high in heart-healthy monounsaturated fats, minerals such as copper, manganese and calcium, as well as a host of disease-fighting phytonutrients.

They also contain sesaminol compounds, the precursors to lignins, phytoestrograns that are under study for their possible anti-cancer and cardioprotective powers.

Sesame seeds also contain zinc, a mineral that ensures bone health and improves the immune system and reproductive health.

Sesame seeds can be used as breading for any kind of fried or baked protein.

Storage tip: Sesame seeds contain plenty of oil, so to avoid rancidity, store in an airtight container in a cool dry place for up to 3 months or refrigerated for up to 6 months.

Pump it up: According to “The Family Nutrition Book” (Little Brown) by William Sears, sesame seeds are so small they tend to pass through the intestines largely undigested. To release the nutrition inside the seeds, he advises grinding them into a meal. Add the seed meal to the breading mixture. If you like, add whole seeds as a garnish as well.

Tidbit: A 2006 study in the Journal of Nutrition found that eating 3 tablespoons of ground sesame seeds a day reduced cholesterol levels in post-menopausal women.

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